Vitamin B3

What Does Vitamin B3 Do?

Vitamin B3, commonly appearing as niacin or nicotinamide, is a fundamental micronutrient that acts as a precursor to NAD+ and NADP+, the primary coenzymes responsible for cellular energy production. While it doesn't provide a central nervous system "kick" like caffeine, it ensures your metabolic pathways are functioning at peak efficiency during a workout.

• Enhanced Energy Metabolism: It facilitates the conversion of carbohydrates, fats, and proteins into ATP, the primary energy currency of your muscles.
• Vasodilation Support: In the form of nicotinic acid, it can trigger the release of prostaglandins, causing blood vessels to widen and potentially improving nutrient delivery.
• Cellular Repair: It plays a critical role in DNA repair and the maintenance of genomic stability, which is essential for recovery after intense physical stress.
• Lipid Management: It helps modulate cholesterol levels, supporting the long-term cardiovascular health necessary for high-performance athletes.

Clinical vs. Gym Bro Dosing

Key Insight: The recommended dosage of 30mg is ideal for supporting energy metabolism without causing excessive discomfort. If you are sensitive to the "niacin flush," ensure your supplement uses niacinamide rather than nicotinic acid, as the former provides the metabolic benefits without the skin tingling.

Side Effects & Warnings

• The Niacin Flush: The most common side effect is a red, itchy, or tingling sensation on the skin. This is harmless and usually subsides within an hour.
• GI Distress: Taking high doses on a completely empty stomach can occasionally lead to mild nausea or stomach upset.
• Glucose Interference: Very high doses may slightly impact insulin sensitivity, though this is rarely an issue at standard pre-workout dosages.

Tip: To minimize the intensity of the niacin flush, stay well-hydrated and avoid taking your supplement with hot liquids, which can accelerate the vasodilatory effect.